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35
FEATURE
•
Keep well hydrated through the day
•
Avoid long periods of a static position, ie sitting
•
Perform 10 minutes of mobility work every day, no excuses! It can
be done after a run or while watching TV
•
2 minutes per target area is a good guide
•
Target areas of deficiency identified from functional movements or
tests such as an air squat
•
Use a variety of techniques and mobilisations, such as foam rollers,
massage balls, theraband, Voodoo floss band compression etc.
•
If in doubt seek help. Get a functional assessment by running coach
or movement specialist.
Remember:
Lifestyle error (sitting too much) → Mobility problems (stiffness)
→ Position problems (inability to perform a good deep squat) →
Movement problems (unable to run without knees collapsing inwards) →
Performance problems (knee pain, ITB pain)
(Modified from Ready to run by Kelly Starrett, chapter 16, pg. 180)
Form / Technique
The reason we do all this strength work and flexibility is to be able to run
more efficiently and with better form. The benefits of these include faster
times and longer distances with less effort and more enjoyment. Running
technique is a complex and somewhat controversial area, with various
groups promoting or advocating different running forms. What I can tell
you is that if you are an elite runner, who is injury free and happy with
your performance—then don’t change. You are probably already running
efficiently and there is little I can tell you that you don’t already know.
However if you have been struggling with running and repetitive
injuries some simple tips may help. Firstly the hard truth is that while
you are injured, either stop running or run less. There is no point
persisting with a dysfunctional running form. You will only make things
worse and reinforce poor technique.
The easiest way to improve your form is to go to a running workshop.
Seeing the techniques and practising them helps with understanding
and reinforcement. If you can’t, here are some general pointers, feel
free to email me with questions if further explanation is required
iniaraumati74@gmail.com.
Run soft
•
Don’t smash into the
pavement, people should find it
hard to hear you coming
•
If you are touching the ground
softly it generally means that
you are not over-striding or
heel striking.
Up your cadence (leg turnover)
•
A target cadence of 160-170
strikes per minute is a good
target for a non-elite runner
•
That’s each foot touching the
ground 80-85 times a minute
•
There are running apps or
metronomes that can help keep
you in time
•
Upping your cadence forces you
to land more softly and spend
less time in contact with the
ground
•
Elite athletes run at a cadence
of around 180
Land on your midfoot
•
Aim to land on your midfoot
rather than constantly running
on your toes like a sprinter or
heel striking
•
Running on your toes tires out
your calf muscles over long
distances
•
Heel striking is a sign of
overstriding and is also a sign of
inefficency as you are effectively
“breaking” with each stride.
Land with a slightly bent knee
•
To take the shock off your
knees
•
You also won’t be able to heel
strike
Initiate toe off with your glutes
•
Think of pulling your foot to
your backside
•
Initiate with your glutes and
pull up with the hamstrings
•
Your knee should move
forward, your heel towards your
butt and your shin towards
parallel with the ground
Keep upright
•
Don’t lean forward from the
waist or stick your butt out
•
Keeping upright prevents you
from anterior tilting or letting
your pelvis roll forward
•
Excessive anterior tilt of the
pelvis lengthens and stresses
the hamstrings making it
harder for them to work
efficently
Keep your head and eyes up
•
Scan the terrain but keep
looking up at the horizon
•
This stops you looking down at
your feet, rounding your back,
flexing your spine and waist.